RSS Feedhttps://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{ABB27C0B-50F2-4FD3-AA31-86C5A7BA845D}https://10.40.239.129/blogs/2014/05/better-heart-health-means-more-birthdays/Better Heart Health Means More Birthdays... and That&#39;s a Good Thing<div><em>He wrote,</em></div>
<p>So there I was, cruising along with the first half of the competition under my belt, doing extremely well with my diet and exercise program and boom&hellip; birthday weekend. So I turned 40 a few days ago, something I never dreamed I would actually make it too as a young, punk kid. Having a &ldquo;special birthday year&rdquo; I decided to have a fun week of a few parties (a few too many adult beverages), a trip to the casino (and the evil buffet), and relaxing a bit (taking a break from exercising). I am not going to lie, I had a little set back that week, gaining back two pounds, but I think it was worth it to have a little break.</p>
<p>Looking at my life and turning the big four-O, I have realized how important this opportunity of the My Heart Challenge is in order for me to reach other birthday milestones like 50 or 60. Being overweight, having high blood pressure and having a disastrous family history of everything from diabetes, heart disease, high cholesterol and cancer, I definitely needed a change in my life.</p>
<p>Having the ability to learn and make healthy lifestyle choices has been a great blessing. Any behavioral and or lifestyle changes are not easy to accomplish; in fact it is downright hard to be honest. But like me, sometimes it is hard to get that spark or reality check needed to start the change. I never took advantage of the resources available via the internet or websites, healthy living insurance programs or even Peer Assistance Programs that were readily available. All I can say is if you have a resource available; try to take advantage of it!</p>
<p>Well, now that I am refocused and ready for the second half of the challenge, I am eager to see what further progress I can make. I have already done so much more than I thought I could accomplish, and I am ready to do even better in the weeks to come. Good luck to all my fellow firefighters, the My Heart Challenge: Play at Home contestants and to anyone else out there who has made the choice to change their life for the better. Keep up the great work, don&rsquo;t let the little road bumps derail or stop you, and of course stay on track with your continued healthy life.</p>Fri, 09 May 2014 00:00:00 -0600{DDBED3BF-E6A0-42B9-BD5B-EF8865AC9B27}https://10.40.239.129/blogs/2014/04/the-secret-to-enjoying-exercise-find-something-you-enjoy/The Secret to Enjoying Exercise: Find Something you Like<p><em>Kelly Kline writes:</em></p>
<p>I have decided that one of the most important things I have had to do in terms of a more heart-healthy lifestyle is to find an exercise that I enjoy. I know I need to exercise, but if I am not enjoying myself, I won't make the effort to get it done. Last year I started riding the recumbent bicycle in order to protect my knees (I currently am dealing with PMR). It was easier on my knees, and I was losing weight. I enjoyed going to the gym!</p>
<p>After a while, I flat lined in terms of weight loss. I heard about Zumba from a retired friend of mine. I thought, "No way! &nbsp;If she can do that, then I can do that!" I started Zumba last summer and have loved it. The instructors at The Cottonwood Recreation Center are patient, encouraging, and do not expect my arthritis ridden body to keep up with them. They encourage us to modify moves in order to keep moving without causing injury and pain.</p>
<p>As we all know, our bodies are still in charge and I have flatlined again in my weight loss. That is why I decided to join this 100-day My Heart Challenge; hoping for a jump start of some kind. In the last few weeks, my daughter has encouraged me to try a different type of exercise in addition to what I am already doing, to see if that will help me start losing weight again. Her suggestion was her passion: Spin Class. &nbsp;She loves the dark room, loud music, and the intense work out. I got the padded seat, signed up for bike 19 at The Cottonwood Recreation Center and was ready to go. Doug, the instructor, met with me before and helped me set up my bike correctly. That put me at ease.</p>
<p>Well, 60 minutes later my sit-bones were killing me and my knees were screaming. I know that I need to give it a few more tries before I throw in the towel. I could learn to enjoy Spin. I just need to stick out the initial pain!</p>
<p>I love taking my dog for a 30 minute walk about the nearby cemetery. It gets me outside, gets her outside, and lifts my spirits. It is not going to cause huge weight loss, but I know that my positive attitude towards exercise is just as important as the exercise itself. &nbsp;</p>
<p>So, bottom line, <strong>my advice for a heart healthy lifestyle is to find ways to exercise that you are passionate about</strong>. That way you exercise because you WANT to, not because you want to see weight loss, or because your doctor told you to, but to lift your spirits, clear your head, and help your heart along the way.</p>Tue, 29 Apr 2014 00:00:00 -0600{5A53E770-D50E-4781-BFB9-046D7BCE1D7D}https://10.40.239.129/blogs/2014/04/find-the-healthy-option-at-fast-food-restaurants/Find the Healthy Option at Fast Food Restaurants<p>Take a look at the three breakfast meals in the photo above. Which one would you be more likely to order? Now guess which one is most healthy. Here's a rundown of the three meals shown:</p>
<p><strong>A</strong> - Fruit &amp; yogurt parfait + Egg White Delight = 400 kcal, 14% of your daily fat recommended for the day<br />
<br />
<strong>B </strong>- Sausage Burrito + hash brown, lowfat milk = 550 kcal, 43% of your daily fat recommended for the day<br />
<br />
<strong>C </strong>- Big Breakfast with Hotcakes, Large Biscuit = 1150 kcal, 93% of your daily fat recommended for the day</p>
<p>Ninety-three percent of your daily fat recommendation in a single breakfast! Wow!! This is just a small example of finding the more healthy options when eating out. But here are a few other tips you might find helpful:</p>
<ul>
<li>Always look ahead at the menu &ndash; look at calories, total fat/saturated fat, and sodium especially</li>
<li>Aim for plate method when you order &ndash; &frac12; of what you order should be fruits &amp; vegetables, &frac14; should be whole grain (when possible), &frac14; should be lean protein options (chicken, fish, turkey, beans, etc.)</li>
<li>Look for key words indicating healthier cooking methods = grilled, broiled, steamed, roasted</li>
<li>Avoid words indicating higher fat cooking methods = fried, battered, buttered, smothered</li>
<li>Get sauces/dips/dressings on the side. &nbsp;For salad dressing see if they have lower calorie options</li>
<li>Don&rsquo;t be overly hungry when you order! We are much less likely to make healthier choices. &nbsp;Get a little protein snack before you go to take the edge off, like a lowfat string cheese</li>
<li>Wrap up half of your entr&eacute;e before you start &ndash; out of sight, out of mind</li>
</ul>
<br />Tue, 29 Apr 2014 00:00:00 -0600{C3130AA9-2280-48DA-9FD7-3174CAA7EBCA}https://10.40.239.129/blogs/2014/04/arm-and-shoulder-exercises-with-minimal-equipment/Arm and Shoulder Exercises with Minimal Equipment<p>Lets start with some dips to build your triceps. You can do dips using almost any stable surface - the bottom of your stairs, some paint cans, a steady chair, etc. In the video below, I demonstrate this exercise and how it can be done at the bottom of some stairs.&nbsp;</p>
<p>Next, we'll do a wall push up. It's pretty much the same concept as your traditional push up, and there are some variations you can do with it as well to make it more challenging.&nbsp;</p>
<p>The final part of this circuit are lateral raises. You can use soup cans, free weights, etc. I demonstrate a few variations of this exercise, each one targeting a different portion of the upper arm and shoulder.&nbsp;</p>
<p>I always recommend doing a five minute warmup before starting any circuit. This can be as simple as going on a brisk walk to help loosen up your muscles and get your heart pumping.&nbsp;</p>
<p>&nbsp;- 8-10 dips</p>
<p>&nbsp;- Rest for 10-30 seconds</p>
<p>&nbsp;- 8-10 wall pushups</p>
<p>&nbsp;- Rest for 10-30 seconds</p>
<p>&nbsp;- 8-10 lateral raises</p>
<p>&nbsp;- Rest of 30-60 seconds</p>
<p>&nbsp;- Repeat the circuit (this is where you can add variations to something like the wall pushups or lateral raises, as demonstrated in the video below)</p>
<p>
<iframe width="853" height="480" src="//www.youtube.com/embed/8y4hnls7bfQ" frameborder="0"></iframe></p>Fri, 25 Apr 2014 00:00:00 -0600{D1B42259-2BBF-4521-BE0B-001CF26D573C}https://10.40.239.129/blogs/2014/04/heart-healthy-advice-from-the-play-at-home-contestants/Heart-healthy Advice from the Play at Home ContestantsJust to take it one day at a time, one meal at a time, one snack at a time. &nbsp;And the more we do good on our eating, good habits will form. And before you know it, the cravings will be gone for the sugar stuff. &nbsp;And keep moving...<strong>moving is just as important as the food we eat.</strong> I am actually looking forward to my exercises each day. I have myself on an schedule, that I really enjoy doing them now. &nbsp;That has not always been the case. &nbsp;I still haven't lost anymore weight, but, I am feeling stronger. On Saturday, my husband and I went for what I thought was going to be an easy hike for him. &nbsp;It was to Ensign Peak. &nbsp;The last time I went there, I don't remember it being so steep. But, we made it. And I didn't think it was that bad. A couple of months ago, it may have been a different story. Can't wait for the next hike!&nbsp;<br />
<br />
It's not easy to make healthy choices if your cupboard is full of chips, candy, and cookies. <strong>Go through the cupboards and get rid of it!</strong>&nbsp;When you go shopping, always shop the perimeter, that's where the healthy choices are stocked, then go through the middle. Always remember to read the labels! Also, breakfast is truly the most important meal of the day. If you can eat a healthy breakfast, then try to eat a small snack about every three hours, you'll find that you're not starving around 2:00pm and search out the vending machines. However, the worst thing you can do is deprive yourself. I've found that if I allow myself one small treat a week, I won't binge. For example, I have a piece of candy on my desk at work. If I really, really, feel I need to have a treat I allow myself that one piece of candy and it satisfies the craving. Most important, don't beat yourself up if you slip and don't try to make up a slip by starving yourself. &nbsp;&nbsp;<br />
<br />
<strong>Don't be too hard on yourself.</strong>&nbsp;If you slip up then just shake it off and strive to do better the next day. Set small goals like losing 2 lbs a week so that you don't become discourage and try to workout and get healthy with a friend because having someone to work out with makes it easier to maintain and stick to your goals.<br />
<br />
My advice to eat more heart health choices would be to be sure to get plenty of fruits and vegetables in throughout the day (5-8 servings). &nbsp;<strong>Sometimes, you have to pass up a cookie and eat an apple</strong> but when I do, I think, "wow, this apple tastes really good, even better than the cookie would have tasted!".<br />
<br />
I would say <strong>eat a lot more vegetables and fruits and a lot less sugar, fat, and carbs</strong>. I would also say to exercise at least 30 minutes 5 days a week and drink at least 64 oz of water daily.<br />
<p><strong>My advice would be to stay strong.</strong> We are around holidays and sometimes we will slip up and have a cookie or cupcake or Easter egg. But just because you have one, doesn't mean you throw the entire day away...just work out a little more so that the treat was a reward.</p>
Don't give up. It takes some work and some days will be better than others. <strong>Just keep trying and do the best you can.</strong> Make sure you educate yourself, track your food and exercise and be honest about what you eat. If you have that slice of pizza you're craving, it's not the end of the world.&nbsp;<br />
<br />
Don&rsquo;t try to lose weight in a hurry, it does not stay off. <strong>A long steady loss is more likely to stick</strong> as you &ldquo;reset your drives&rdquo;.<br />
<br />
Give yourself a break. &nbsp;<strong>When you fall down, get back up</strong>. &nbsp;Just because you made one poor choice does not mean you are doomed to making poor choices. &nbsp;Last week I learned that I need to "Recognize it, Own it, and then Overcome it". &nbsp;It doesn't matter what the "it" is. &nbsp;Recognize that we have weaknesses, embrace the fact that this is where you are now, and set a plan to overcome it. &nbsp;<br />
<br />
<strong>JUST STICK TO IT! </strong>In the first few weeks of this challenge, I have wanted to eat all of the unhealthy things that I used to eat all the time. My family is knows that I am trying to live better, but they still tempt me with the unhealthy choices that I told myself that I would not eat. Even though I feel like I am doing this challenge alone, I am getting so motivated seeing myself drop pounds like never before just because I am sticking to my plan. I&rsquo;m finding that I am making better food choices, exercising more, and that I am just happier because it is good for me and I am becoming healthier. So, my advice to anyone and everyone: Just Stick to It.<br />
<br />
My advice to others is <strong>make sure you have healthy snacks on hand </strong>and try to plan your day to make sure you are eating when you should. You don't want the hunger to sneak up on you when you are walking by the free cookies at the pharmacy. Also that one mistake doesn't mean you can't eat good for the rest of the day.&nbsp;<br />
<br />
<strong>Don't be afraid to try new things</strong>, sometimes the weirdest combinations taste the best, and use lots of seasonings but avoid the salt!
<p>Changing habits is hard to do. &nbsp;<strong>Just keep reminding yourself of the end result.</strong></p>Tue, 22 Apr 2014 00:00:00 -0600{BE1BF2BF-44E4-4ACB-8F34-D268D72D5572}https://10.40.239.129/blogs/2014/04/upper-body-exercise-circuit-you-can-do-at-home/Upper-body Exercise Circuit you can do at Home<p class="p1">If you have resistance tubes or bands, those would be great. Free weights would work as well.&nbsp;</p>
<p class="p1">Here's the circuit you can follow:</p>
<p class="p1">&nbsp;- 8-10 Biceps curls</p>
<p class="p1">&nbsp;- Rest 10-30 seconds</p>
<p class="p1">&nbsp;- 8-10 Triceps extensions</p>
<p class="p1">&nbsp;- Rest 10-30 seconds</p>
<p class="p1">&nbsp;- 8-10 Shoulder presses</p>
<p class="p1">&nbsp;- Rest 10-30 seconds</p>
<p class="p1">&nbsp;- 8-10 Upright rows</p>
<p class="p1"><strong>Rest 30-60 seconds before repeating the circuit. Do 2-3 sets.</strong></p>
<p class="p1">In this short video, I demonstrate each of the exercises so you can see the proper way to do them.&nbsp;</p>
<iframe width="853" height="480" src="//www.youtube.com/embed/u2ICyJiWMik" frameborder="0"></iframe>Fri, 18 Apr 2014 00:00:00 -0600{1A68EFCF-D761-4D45-9441-D7B531CF3FD5}https://10.40.239.129/blogs/2014/04/how-to-grocery-shop-for-better-heart-health/How to Grocery Shop for Better Heart Health<p>Let's say you&rsquo;re at the grocery store to buy groceries for the week, and you see lots of samples of unhealthy foods like sausage and cheeses. What do you do?</p>
<p>A: Taste the samples, then decide to buy the products. &nbsp;You end up leaving the store without any other food items for the week, forgetting the purpose of the trip</p>
<p>B: Snack on the samples, and grab anything else to put in your cart that looks good at the moment</p>
<p>C: Maybe try a sample, or maybe you don (because you just ate a healthy &amp; satisfying snack). &nbsp;You proceed to talk down the aisles buying what you wrote down on your list</p>
<p>The correct answer is C. It might seem like an easy decision right now, but when you're in the grocery store, the habit of A and B may reign.&nbsp;</p>
<p>Here are some tips you can use to help you avoid falling for A and B.</p>
<p>1: If we go to the grocery store hungry, we are much more likely to buy more than what we need</p>
<p>2: If we plan out our meals and make a grocery list, we are much more likely to buy the healthy foods we are trying to eat.</p>
<p>3: When we have a grocery list, we tend to have less impulse buys and can save a lot of money on our grocery bills</p>
<p>I recently took Marc West, firefighters with Unified Fire Authority and one of the 15 My Heart Challenge contestants, to a grocery store to share some additional tips and talk through a grocery shopping trip. Check out this video so you can get more tips to make your next grocery shopping trip more heart healthy. You can also <a href="http://youtu.be/geJg0SgCW8E" target="_blank">watch a webcast</a> I hosted on grocery shopping tips and eating on the go, which provided even more tips you can easily implement. &nbsp;</p>
<iframe width="853" height="480" src="//www.youtube.com/embed/FDs-FUfri1c" frameborder="0"></iframe>
<p><br />
</p>Fri, 18 Apr 2014 00:00:00 -0600{AAAFABBA-15AC-440F-A0EE-55CE596E1F9B}https://10.40.239.129/blogs/2014/04/motivations-to-encourage-heart-healthy-lifestyles/Motivations to Encourage Heart-healthy Lifestyles<p>Here is Neva's story:</p>
<p>The reason I signed up for my heart challenge&hellip; I am an overweight (obese) 38 year old female; I take high blood pressure and thyroid medication and fear I could get diabetes or other illnesses from being so overweight. I heard about my heart challenge and thought what a great way to get healthier and off my medications.&nbsp;</p>
<p> </p>
<p>I&lsquo;m hoping to achieve a healthy weight and I think this challenge will help me with keeping track of my daily habits and by helping me to hold myself accountable for my choices. I feel like we eat healthy at home but I don&rsquo;t feel like we eat enough vegetables and fruits. I also have a very hard time eating breakfast, so this may help me realize that I&rsquo;m skipping meals and that this is an unhealthy choice.&nbsp; </p>
<p> </p>
<p>My motivation is first my health; I am still very young and want to live a long time. Therefore I need to be healthy and active. There are many other reasons I&rsquo;m motivated but here are just a few...My son and his fianc&eacute; are getting married in July of this year and I want to feel confident and happy to be introduced as the groom&rsquo;s mother and I don&rsquo;t want to be trying to avoid the camera on such a special and memorable day. I have a very active 20 month old grandson and he is at a very curious stage in development, I want to be able to experience and play with him as much as possible.&nbsp; And as I said before I want to be able to participate in all the fun active things my family has their hearts set on. </p>
<p> </p>
<p>My biggest challenge is my self confidence, I need to believe in myself and trust that my family is there for me, I need to stop watching the scale and learn that no matter what that number is as long as I&rsquo;m eating healthy, exercising regularly and staying positive, that is all that matters. </p>
<p> </p>
<p>My biggest success so far... &nbsp;My husband has always been very fit and worked out on a regular basis and so I have started many exercise programs with him only to get discouraged because I don&rsquo;t see any results. As a family we are very active and love the outdoors. My husband, son and nephew participated in a 13 + mile Spartan obstacle race last year, I volunteered and help at the race because I knew there was no way I could participate but I still wanted to be part of it. I dreamed that maybe &ldquo;someday&rdquo; I could do something like this too. &nbsp;After that race they were all hooked, they decided they wanted to do three races this year and earn their Trifecta. So as a family we signed up to volunteer again and we all signed up for the race. Not telling anyone I secretly thought there was no way I would race as I am not in shape, but I still started walking and exercising&nbsp; regularly with my husband so he could get ready to race. Then last Saturday I participated in the Super Spartan race. &nbsp;I feel so proud of myself; I never gave up because my son and his fianc&eacute; never gave up on me. &nbsp;I walk and ran over 8.5 miles and completed 15+ obstacles. This is something I only dreamed I could do &ldquo;SOMEDAY&rdquo;. &nbsp;I&rsquo;m still very out of shape and know that I would have never accomplished such a thing without the help of my son and his fianc&eacute;. This was an experience I really never believed was possible. They stayed with me for over 5 hours and help me on most of the obstacles even though they could have left me behind and completed this race in half the time.&nbsp; We finished as a TEAM, Arrrooo!</p>
<p> </p>
<p>Neva A.</p>
<p><br />
</p>Fri, 11 Apr 2014 00:00:00 -0600{31215159-C9FA-4C45-BE35-252FE0AEF21E}https://10.40.239.129/blogs/2014/04/lower-body-exercise-circuit-you-can-do-at-home/Lower-body Exercise Circuit you can do at Home<p>Circuits are a great way to keep your heart healthy. Plus, you can change things up every day to help add some variety to your workouts so you don't get bored. This lower-body workout will help get you started, and each week I will share some additional exercises or circuits you can use for your exercise routine to keep your heart healthy.&nbsp;</p>
<p>Once you have done a 2-3 minute warm up, start the following exercises:</p>
<p><strong>&nbsp;- 10 Burpees </strong>(you can watch the video below if you aren't quite sure how these are done)</p>
<p>&nbsp;- Rest 10-30 seconds</p>
<p><strong>&nbsp;- 10 step ups </strong>(you can start with your bottom stair at home and work up to a large sturdy box as you progress)</p>
<p>&nbsp;- Rest 10-30 seconds</p>
<p><strong>&nbsp;- 30-second wall sit</strong></p>
<p>&nbsp;- Rest 10-30 seconds</p>
<p><strong>&nbsp;- 10 lunges on each leg</strong></p>
<p>&nbsp;- Rest 30-60 seconds and repeat the circuit two to three times</p>
<p>If you aren't in a position to do all 10 reps, start with five and over the coming weeks, work your way up to 10 reps. You can also hold weights on some of the exercises if you want to make them a little tougher.&nbsp;</p>
<p><em>Before starting any exercise program, but sure and check with your doctor.</em></p>
<p><em><br />
</em>
<iframe width="853" height="480" src="//www.youtube.com/embed/cW9kzk7HDPM" frameborder="0"></iframe></p>Fri, 11 Apr 2014 00:00:00 -0600{790E1B9C-7760-4362-A19F-576CC8EC91A3}https://10.40.239.129/blogs/2014/04/utah-firefighter-reports-on-week-3-of-my-heart-challenge/Utah Firefighter Reports on Third Week of My Heart Challenge<p>So we are 3 weeks into this heart healthy challenge and BOY has it been a challenge! I thought I was a pretty healthy eater and savvy with healthy food, well... not so much. </p>
<p>Thankfully this program has us see a nutritionist Kari that's been keeping us on track and always willing to answer even the silliest questions. I would recommend looking at your insurance provider and seeing if you can meet up with one it&rsquo;s invaluable!&nbsp;They have lots of knowledge and the good thing about Kari is, she isn't pushing the Tofu or the &lsquo;eat nothing yummy&rsquo; diet, because I like &lsquo;yummy.&rsquo; &nbsp;</p>
<p>With that being said, life has thrown a couple of major road bumps lately and I am an emotional eater! &nbsp;Geez, I wanted to stop EVERY day at a fast food joint and get my comfort food binge on&hellip; AND I did one day. I stopped and got a Big Mac and fries. WOW! Can I just tell you how crummy I felt afterward and it didn't even taste good while I was eating it. I probably should have stopped eating it at that point, but NO way! &nbsp;Hmmmm&hellip; who would have thought that a fast food junkie would be saying this?&nbsp;All that healthy eating has changed my taste buds already. Weird.</p>
<p>My first blog I talked about the Cauliflower Pizza crust.... It was very good.&nbsp;I did find the more garlic and seasonings that were added, the more satisfying it was. &nbsp;I do have to say also that I really have tried Tofu. &nbsp;Who would have thought a firefighter would be eating TOFU?&nbsp;It was actually tasty; it tasted just like the food I was eating, Vietnamese Pho (good stuff!). HOWEVER the veggie bacon, not so much! As the boys at the station pointed out "that's just a sin and are you nuts?!?".</p>
<p>On this adventure we have also been advised to exercise. &nbsp;I'm a firefighter, so I've got this down, right? &nbsp;Yeah. Again, I needed some guidance.&nbsp;I met with Megan who works at the Intermountain Medical Center Heart Institute as an exercise therapist. She's Awesome! One of my goals has been to complete a 5K without stopping and she gave me a running workout that I only have to do three times a weeks and it&rsquo;s totally doable. BUT I still am not fond of running! Maybe I'll get there some day.&nbsp;</p>
<p>I have been asked by a few people what is one piece of advice that I could give at this point. Well here it is: FIND A WORKOUT THAT YOU LOVE TO DO and I have finally found it!&nbsp;Firefighters love to be challenged. I found Cross-fit.&nbsp;Down and Dirty Cross Fit at that. Yep. Love the name and that's how I roll. Getting challenged to the point of sweating my guts out. Oh yeah. Bring it on!&nbsp;</p>
<p>When I started a few months ago I was breathing hard in the warm up. Yes, you read that right &ndash; the warm up.&nbsp;For the first time a week ago I did an RX work out, which mean I did it as written, no modifications. Have I been able to do one since? Nope! But that day I did! You have to click with the trainer too. Nikki is my trainer, and she&rsquo;s a rock star. If you don't mesh, you don't go!&nbsp;I was worried about being judged and that hasn't happened. I've had days I just want to quit and Nikki and Carrie and all the other people working out encourage you; no judging. &nbsp;</p>
<p>Last week I had a couple of big fires that we just worked our guts out for about 5 hours. I felt great! All this healthy eating and exercising is what&rsquo;s making the difference!</p>
<p><strong>Goals for the next month</strong></p>
<p>1. &nbsp;NO visits to the fast food joints, even if I'm having a crappy day</p>
<p>2. &nbsp;Keep running</p>
<p>3. &nbsp;Three or more different colored veggies at EVERY meal</p>Fri, 11 Apr 2014 00:00:00 -0600